Yintoni uqeqesho lwe-ABC, indlela yokwenza kunye nolunye ulwahlulo loqeqesho

Umxholo

• Yintoni uqeqesho lweABC
• Uyenza njani
• Amanye amacandelo oqeqesho

Uqeqesho lwe-ABC lulwahlulo loqeqesho apho amaqela emisipha asebenza kwangolo suku lunye, ukwandisa ixesha lokuphumla kunye nokubuyiselwa kwemisipha kunye nokuxhasa i-hypertrophy, eyonyusa amandla kunye nobunzima bemisipha.

Olu hlobo loqeqesho kufuneka lukhuthazwe yingcali yemfundo ngokomzimba ngokwenqanaba loqeqesho lomntu kunye nenjongo, kwaye kunokubakho umahluko kwinani lokuphindaphinda, ixesha lokuphumla phakathi kokuzilolonga kunye namaqela emisipha ekufuneka enziwe ngoqeqesho.

Yintoni uqeqesho lweABC

Uqeqesho lwe-ABC luhlobo lolwahlulo olulula olusetyenziswa ngokubanzi ukukhuthaza i-hypertrophy, ukongeza ekusebenzeni ekwehliseni ubunzima, kuba olu hlobo loqeqesho lwenza ukuba umntu aqinise umsebenzi weqela elinye lemisipha ngexesha, echitha amandla amancinci kunye namanye amaqela emisipha, akhetha ukufumana inzuzo yemisipha.

Ukwenza nje uqeqesho lwe-ABC akonelanga ekuqinisekiseni i-hypertrophy, ukuthanda ukunciphisa umzimba okanye ukonyusa amandla emisipha kunye nokunyamezela. Ukulungiselela le nto, kubalulekile ukuba ukongeza kwimithambo yomntu umntu uneendlela ezilungileyo zokutya, ekonyusa ukusetyenziswa kweeproteni kunye namafutha alungileyo. Jonga indlela yokondla i-hypertrophy.

Uyenza njani

Indibaniselwano eyahlukeneyo yamaqela emisipha ixhomekeke kwinjongo yomntu kunye nenqanaba loqeqesho, kunye nokufumaneka kwexesha. Ngale ndlela, umqeqeshi angabonisa ukufezekiswa koqeqesho lwe-ABC kube kanye okanye kabini ngeveki, esebenza ngakumbi kwinkqubo yehypertrophy, kuba izihlunu zihlala zisebenza, zithanda iproteni synthesis synthesis kwaye zikhokelela kuphuhliso lwezihlunu.

Kwimeko apho uqeqesho lwe-ABC lwenziwa kube kanye kuphela, kubalulekile ukuba ubunzulu buphezulu ukuze iziphumo zibonwe, kuba ixesha lokuphumla liya kuba lide.

Ngokwenjongo yomntu, umqeqeshi unokubonisa indibaniselwano yamaqela emisipha ngosuku, njenge:

1. A: isifuba, iitrikhi kunye namagxa; B: umva kunye neebiceps; C: uqeqesho olusezantsi;
2. A: umva, i-biceps kunye namagxa; B: ithanga, iimpundu kunye nomqolo ongezantsi; C: isifuba, iitriceps kunye nesisu;
3. A: isifuba kunye neetriki; B: umva kunye neebiceps; C: imilenze namagxa;
4. A: isifuba kunye nomqolo; B: ii-biceps kunye ne-triceps; C umlenze namagxa.

Ukuze ube neziphumo ezikhulu kulandela uqeqesho lwe-ABC, kukwacetyiswa ukuba umntu awonyuse umthwalo ngokuthe ngcembe, kuba ngale ndlela kunokwenzeka ukuba kubekho uxinzelelo olukhulu kwimisipha, ethanda ukuhlanganiswa kweproteni kunye nokuqinisekisa ukomelela kwemisipha kunye nokunyamezela. Ukongeza, kubalulekile ukuba umntu ahloniphe ixesha lokuphumla phakathi kokuzilolonga kunye noqeqesho, kuba ngale ndlela kunokwenzeka ukuthanda iprotheni synthesis.

Kwimeko yoqeqesho lwezihlunu ezisezantsi, iingcali ngokwesiqhelo azibonisi ukusebenza koqeqesho ngeentsuku ezahlukeneyo zangaphandle nangasemva komlenze, kungenxa yokuba uninzi lwemithambo eyenzelwa umlenze isebenza yonke imisipha, ngenxa yoko , kuthathelwa ingqalelo ukuzilolonga ngokupheleleyo. Yazi eyona mithambo iphambili yomlenze.

Amanye amacandelo oqeqesho

Ukongeza kuqeqesho lwe-ABC, kukho ezinye izahlulo zoqeqesho ezinokumiselwa ngumhlohli ngokwenqanaba loqeqesho lomntu kunye nenjongo, enje:

• Ukuzilolonga A okanye umzimba wonke: ihlala iboniswa kubaqalayo ukuze ihambelane nentshukumo. Ke ngoko kuyacetyiswa ukuba wenze imithambo yokusebenza kuzo zonke izihlunu zomzimba kwiseshoni yoqeqesho efanayo, kodwa ngamandla aphantsi kunye nevolumu ukunqanda ukudinwa. Kolu hlobo loqeqesho akukhuthazwa ukuba uqeqeshe kabini ngokulandelelana, njengoko kubalulekile ukuba izihlunu ziphumle zide ziphinde zisebenze kwakhona, kuyacetyiswa ukuba kwenziwe uqeqesho kathathu ngeveki;
• Uqeqesho lwe-AB: Olu hlobo loqeqesho lwahlula amaqela emisipha abe sezantsi nangasemva, kucetyiswa ukuba uqeqesho A lwenziwe ngolunye usuku, B ngolunye usuku kwaye usuku lwesithathu luphumle ukuvumela izihlunu ukuba ziphinde zikhule ngokulula. Nangona kunjalo, kuxhomekeke kwinqanaba loqeqesho lomntu, umqeqeshi unokwenza izindululo ezithile ngakumbi;
• Uqeqesho lweABCD: Olu qeqesho lusetyenziswa kakhulu ngabantu abafuna ukusekela uqeqesho lwabo kwiiveki, ukuba ngamaqela amanye amaqela emisipha. Ngokubanzi, uqeqesho lwe-ABCD lungahlulwa lube zi-biceps zangasemva ngolunye usuku, isifuba + triceps kolunye, ukuphumla, imilenze ngolunye usuku kunye namagxa kolunye, kulandele ukuphumla kwakhona.
• Uqeqesho lweABCDE: olu qeqesho lusetyenziswa ngabantu abasele benenqanaba loqeqesho oluphambili, kuba ivumela ilungu ngalinye lomzimba ukuba libe nosuku loqeqesho, oluvumela ubungakanani boqeqesho ukuba lonyuswe.

Ngenxa yeentlobo ezahlukeneyo zoqeqesho kunye nokudityaniswa okunokwenziwa, kubalulekile ukuba uqeqesho lukhuthazwe yingcali yemfundo yomzimba, njengoko kufanelekile ukuba ithathe ingqalelo kwinqanaba loqeqesho lomntu, indlela aphila ngayo, amandla okuphefumla kunye neenjongo.